Boxing Periodization and Training?

[Tim Mousel]

Hi,

I've recently been hired as the strength and conditioning coach for 2 time world boxing champion Reggie Johnson.

If any of you have worked out a periodization program for boxing I'd be interested in seeing it.

Thanks,

Tim

[decypheredbeats]

whoa bro, good score

no offense but you must already know your shit better then most people here to get on as a strength coach for this guy, but anyways heres my .02 cents.

I usually train in 12 week macrocycles.

this will be broken down into 4 3 weeks mesocycles

what I do is first asses my strength and weaknesses in order from great to weakest in each category. This as you probaly know is the basis for constructing any periodization cycle.

This is what my next cycle will probaly be focusing on
right now Im doing a DFHT (dual factor hypertrophy) cycle for building my power, this is almost complete.....

STRENGTHS
-lots of power and strength
-mass at a good place for my wieght class ( I wiegh 210, Ill probally up this to 230 or 240 within a couple years, might use AAS here, depends on competion but definetely not using Deca/Equip (can be tested for up to a year after completed use)
-pretty explosive
-quick jab
-killer right punch


WEAKNESSES
-form (I havent boxed for as long as ive done MAs...keep this in mind)
-speed
-footwork
-hook
-uppercut
-combos
-aerobic training

aright so this is just an example of what Id do..

MESOCYCLE 1 week 1-3
-work on form
-light wieght training (keep reps high to increase capillary density)
-footwork drills
-introduce light plyometrics
-aerobic training (1 hour eliptical every other day) ( I like the elliptical because it is low impact and allows me to put more into other areas that involve my legs without getting overtrained and sore)

MESOCYCLE 2 weeks 4-6
-focus on combos
-pad work involving lots of hooks and uppercuts
-heavy bag work
-increase plyometrics....start combining plyometrics w/ stair training and and interval training at track for anaerobic conditioning
-speed bag and double end ball work
-continue footwork drills
-aerobic conditioning
-full body resistance wieght training maintenence 1 a week

MESOCYCLE 3 weeks 7-9
- begin light sparring...try to use alot of hooks and uppercuts, practice combos
- end plyometrics, continue sprints, interval training and stairs 2 a week
-incorporate hooks and uppers w jab and hard right and cross in combos on bag and hand pads
-2 a week resistance wieght training upper body day 1 lower body day 2 reps low 4-7

MESOCYCLE 4 weeks 9-12
-full contact sparring, focus on using weak spots to set up for my bad ass right, practice learned combos and ETC
- interval training 2 a week sprint stairs 1 a week
-more hand pad work
-2x a week wieght training



I shadowbox daily and other thigns will fit in here as well...

after this I will give my body a week rest and during this time I will design my next cycle doing the same thing...

I know this is kind of vague, but its a general Idea of what I do.

Everyone is different though, so this will look different for anyone else. The main purpose is to use periodization to target weakness and help them balance out with strengths. Good for you to actually use this method, I know alot of strength coaches that are cluelless about this shit, but it works...GOOD, And many elite strength coaches understand the benefits of this method and they are obviously the ones like yourself that are working with elite athletes.....

[Tim Mousel]

Hi decypheredbeats,

Thanks for your reply. Sorry for the delay...I've been keeping extremely busy.

Reggie has made incredible progress in the past 6 weeks of training. His aerobic and anaerobic threshold have increased, he's gotten A LOT stronger, balance dramatically improved and has been cutting weight ahead of schedule.

We spent the first phase of his training on a hypertrophy phase and are now focusing on a strength routine which will be followed by a power phase.

He's going to be more powerful than ever. Can't wait till his next which is tentatively scheduled for Dec. 6. He's planning on fighting a top 10 opponent.

Tim

[Tom Yum]

Tim, you and Reggie are both pros so this may not be the situation, but how do you keep Reggie motivated? How does Reggie keep himself motivated?

Do you guys practice visualization?

[Tim Mousel]

Reggie's motivational level is incredible. All his thoughts and actions are geared towards winning his belt back. He has not showed up for training even once without a lot of enthusiasm. He looks forward to the next workout. He sees it as an opportunity that brings him one step closer to the title.

Although he doesn't need the motivation, I do a few things that add to his motivation.

I keep meticulous records in regards to his training. I record every exercise, # of sets, reps, amount of weight, number of rounds and even graph his heart rate. I have him a heart rate monitor that records his heart rate response. I upload the data to my computer and have a program that will display his heart rate in graph form. I use this to track his heart rate as it responds to different workloads and to monitor his recovery heart rate. I'm able to ensure he is training at the proper intensity depending on the objective I'm trying to achieve. It also lets me know how long to rest.

Anyway, I use these records I keep as a motivational tool. For example, I'll show him the number of reps he did with a certain weight on our last record. I'll then tell him it would be awesome if he could get 6 reps instead of 4. I'll usually say it as a subtle little hint. He picks up on it and really challenges himself to achieve the six and will usually try for seven just to show me up!

Another example...I always explain what we are doing and why we are doing it. I educate him as we train. Currently, we're in a strength phase. I tell him that based on our baseline testing and the amount of progress he's making that he will be stronger than ever. In two weeks when we finish the strength phase and start his power training that he'll be amazed by the amount of power he'll be generating. He's really, really excited about the results his training program has and will bring him. That motivates him to try even harder.

Here's an excerpt from an email he just sent me this afternoon. I don't think he'd mind me sharing this, "everything I do Tim is based on our training regimen. I can't wait to shock the boxing world again. They're going to have to give us comeback of the year in 2004".

I don't guide him through visualization but I do know he visualizes all the time. It's all he thinks about. It's great to work with such a motivated, driven athlete.

Tim

[billywest1924]

hi tim, i was wondering since you are keeping a written record of reggie's training it would be great if you posted his workouts for the forum to see how about it?

[Matt Reynolds]

First off, just wanted to thank you guys for looking into DFHT, and thank the many of you who have tried it out.

I wanted to let you all know that a CORE online magazine has published my article on Dual Factor Training and have asked it to be a continuing series. I think that the article will help clarify some things about DFHT that were maybe a little hard to understand the first time around.

CORE can be seen through bodybuilding.com on their home page here:

BB.com

Here are the direct links to the mag...

CORE Magazine

Here's a link the BB.com version of the mag...

BB.com CORE

I am really excited about the DFT series and hope to go into great detail so that everyone can understand the importance of Dual Factor Training Theory, and how they might be able to use it to meet your goals; be it hypertrophy or strength.

If you have questions about the article, I won’t have time to come back to every board and answer them. You can either email me or go to TotalElite and ask the questions there. I will be there every day, and will address many of the questions I get in future articles.

Now, let me setup the changes to this version of DFHT with what you’ve seen in the past…

Over the last couple years I have had lots of guys try out DFHT and make really good progress. However, it wasn't a perfect system (nothing ever is), and most of it's problems lied in two distinct areas:

1) There was too much daily volume.

-and-

2) It was too rigid and too complex, making it hard to follow and too easy to bastardize.

So I've done some work and come up with something very similar but what I believe to be a better version; with more options (less rigid) and manageable volume. (“Manageable” might not be the right word here as I know some of you guys go nuts with volume - but I believe this to be a more optimal volume for the average guy looking to put on quality muscle.

Now I will say that much of this updated version has roots in strength training, but I've also found that there is a real need for strength development among bodybuilders.

HOWEVER, this program is made for guys whose first goal is to put on mass and who's second goal is to get strong.

I will present another, slightly different program in the near future days for those whose primary goal is strength, with size being a secondary goal.

Hope you guys enjoy it!

[yankee8]

Hello,
first of all I want sory by my eanglish, I'm from Poland in Europe so maybe I will do some mistakes ;-). This post really helps me in periodization the trening , but I still wonder what is first in puting Boxing with weight lifting. If I have little overweight ,I should start with beat down the weight at first (do push ups etc.),then strength phase (with bar,barbells ,machine),next power phase( medicine ball etc.)? What should I do first? What is beter exchange fat to muscle and weight still the same or maybe more,or brake down weight and stay in this weight section. My normal weight is 74kg and I now weight 80kg ,178cm height. How can I chose my weight section for boxing?
With regards
Yankee8

[Tom Yum]

Awesome, Mike.

I'm sure you'll KTFO of your opponent.

[HtTKar]

Mike, I love reading when people are truly devoted. Its an inspiration for me to work just a little harder at what I do. I hope you keep us posted on your pro debut, I'll take the day off to watch it. Your post was very thorough, but I may have missed something. Specifically, what kind of drills are you doing for agility training? Are you using agility ladders and circles? Or doing sports (basketball, football) drills, like zig-zag runs, sprints, long-strides, shuffles, and staddles?

[Tom Yum]

Hey HT, man I am sometimes inspired by your wisdom. Keep on writing and sharing. Thanks

[HtTKar]

If you decide to try these drills, keep me up to speed on any variations you come up with, along with the results you see. Take Care!

definitely.

Thank you for posting so much information and drills, I will check them out. These are mainly what I was looking for...agility drills I can do on my own that are not taught in most sports. More tailored to the purpose at hand. I'm going to start by setting up an X with ropes, and adding the maizeballs, I have a couple headbags that I'll place around also for additional exercise.

One that I do, is to incorporate box jumps with hitting headbags. Set up your headbags in a triangle form, and set your boxes up within the triangle. Weight the headbags down with 15-20lbs dumbells (standing on end) so they move when hit right. The bags should be really tight so they move as fast as possible. Practice moving from box to box while hitting and dodging the headbags. This really developes great distancing and timing, as well as agility. Sometimes both feet are on one box, or each foot on a different box. It all depends on what I need to do to keep from getting hit by the bags. If you dont have boxes, dumbells work but that's a lot harder.

After I try your drills, If I find any different variations, I'll add them to this thread. Usually I "invent" as I go along, keeps it interesting. Thanks again for your insite. I'll be setting these up tonight.